1. What is the Harris-Benedict Equation?

The Harris-Benedict equation is a method used to estimate an individual's basal metabolic rate (BMR) - the number of calories your body needs at complete rest. It's widely used in nutrition and fitness to calculate daily calorie needs for weight management.

2. How Does the Calculator Work?

The calculator uses the Harris-Benedict equation:

Where:

• Weight — Body weight in kilograms (kg)
• Height — Height in centimeters (cm)
• Age — Age in years
• Activity Multiplier — Factor based on physical activity level

3. Importance of Calorie Deficit Calculation

Details: Calculating an appropriate calorie deficit is essential for sustainable weight loss. A 500-calorie deficit per day typically results in about 0.5kg of weight loss per week, which is considered safe and sustainable.

4. Using the Calculator

Tips: Enter accurate weight in kg, height in cm, age in years, select gender and appropriate activity level. Use accurate measurements for best results.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories for deficit?
A: A 500-calorie deficit per day creates a 3500-calorie deficit per week, which typically results in about 0.5kg of fat loss.

Q2: How accurate is the Harris-Benedict equation?
A: It provides a good estimate for most people, but individual variations exist. It's most accurate for average-weight individuals.

Q3: Should I eat at this deficit every day?
A: For sustainable weight loss, it's generally recommended to maintain a consistent moderate deficit rather than extreme restrictions.

Q4: What if I'm very muscular or have high body fat?
A: The equation may be less accurate for extremely muscular individuals or those with very high body fat percentages.

Q5: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight changes (5+ kg) to ensure accuracy.